From the Research
Flaxseed has been shown to lower Lipoprotein(a) (Lp(a)) levels, with a significant decrease in plasma Lp(a) levels observed in a meta-analysis of randomized controlled trials. The most recent and highest quality study, a meta-analysis published in 2021 1, found a significant decrease in plasma Lp(a) levels, with a standardized mean difference of -0.22, indicating a modest but significant reduction in Lp(a) levels.
Key Findings
- The study found that flaxseed supplementation reduced plasma Lp(a) levels by approximately 14-17% in some individuals 1, 2.
- The potential Lp(a)-lowering effect of flaxseed is likely due to its high content of alpha-linolenic acid (an omega-3 fatty acid), lignans, and soluble fiber, which collectively may influence lipoprotein metabolism 3, 4.
- For best results, using freshly ground flaxseed rather than whole seeds or oil is recommended, as the ground form provides better bioavailability of beneficial compounds 5.
Recommendations
- Consuming 30-50 grams of ground flaxseed daily may help lower Lp(a) levels, although individual results may vary 1, 2.
- Incorporating flaxseed into foods like yogurt, oatmeal, or smoothies can be a convenient and effective way to increase consumption 1.
- Flaxseed should be considered as part of a broader approach to reducing Lp(a) levels, including other dietary changes, exercise, and possibly medication as recommended by a healthcare provider 1, 4.